The main category of Fitness News.
You can use the search box below to find what you need.
[wd_asp id=1]
23
09, 2025
23
09, 2025
Is Castor Oil Safe and Effective?
Castor oil has been in medicine bags and beauty routines since ancient Egypt wasn’t ancient — but now, it’s having a big moment on social media. TikTok and Instagram are full of people swearing it can clear up skin to boost hair growth, fix bloating or even remove toxins by pouring it into your belly button.
But do these viral trends have any real science behind them? Experts say it’s smart to check the evidence before slathering anything new on your skin or adding it to your routine.
We asked dermatologists, a hair restoration specialist and a pharmaceutical researcher to share what castor oil really can and can’t do.
What is castor oil?
Castor oil is a vegetable oil from the seeds of the Ricinus communis plant. For thousands of years, it’s been used for beauty treatments and as a strong laxative and is FDA-approved for that purpose. It’s very thick, has little to no scent and is packed with a fatty acid called ricinoleic acid.
Castor oil in the belly button (navel pulling)
One trending use is “navel pulling,” a traditional Ayurvedic practice that involves people putting castor oil in their belly button. TikTok posts claim it can detox the body, improve digestion, ease cramps, help you sleep or even relieve menstrual pain.
But experts say this practice has no solid scientific backing. “There is no scientific evidence to support the idea that applying castor oil to the belly button (navel pulling) delivers systemic health or skin benefits,” said board-certified dermatologist Tia Paul, M.D.
“Trendy uses such as putting castor oil in the belly button or applying castor oil packs on the skin are based on anecdotal claims and have no solid scientific support,” added John-Paul Andersen, Ph.D., a pharmacologist.
While using a little castor oil on healthy skin is usually low-risk, doctors caution that it’s unlikely to deliver the dramatic results seen online.
Castor oil for hair and skin
People use castor oil in skincare routines as a moisturizer, acne treatment or dry skin soother. It’s also a popular addition to hair masks with claims that it can help your hair grow faster, look shinier and prevent breakage. Some people say swiping the oil on your eyebrows and eyelashes makes them look thicker and grow faster.
Here’s the good: Castor oil does contain ricinoleic acid, which can help hold moisture and may have mild anti-inflammatory properties, said Paul. That can make it soothing for dry, rough skin. “However, there is no large-scale clinical research proving it improves chronic skin conditions or delivers long-term benefits,” she added.
Paul also noted it can clog pores, especially in oily or acne-prone skin. But if you have skin on the drier side, board-certified dermatologist Janet Vafaie, M.D., FAAD, said it could be worth trying. “Castor oil is great for dry skin and cuticles due to its ability to seal in moisture and act like a protective barrier.” Just stick to small amounts and avoid your face, she said, since its thickness can lead to clogged pores.
Castor oil for hair growth and scalp use
Hoping for longer, thicker hair? Experts say you should manage your expectations. “There’s no high-quality clinical data showing that castor oil truly promotes hair growth in the way people online claim,” said hair restoration specialist Ross Kopelman, M.D. “That doesn’t mean it’s useless — but it’s definitely not a miracle solution.”
While castor oil can help condition dry hair and seal in moisture, it won’t prevent or reverse hair thinning. “Castor oil is more of a moisture-sealant than a magic growth solution,” said Vafaie.
But be careful with how you use castor oil on your scalp. “Castor oil is very thick and occlusive, which means it can trap bacteria or clog hair follicles if used too often or left on too long,” warned Kopelman. “I’ve treated patients who developed folliculitis [inflamed, pimple-like bumps on the scalp] from overuse.”
He suggested applying just a small amount, testing how your scalp reacts, and washing it out well.
Castor oil packs and pain relief claims
Another popular trend is using castor oil packs, soaking a cloth in the oil and placing it on the skin to ease cramps, joint pain or inflammation. Wellness blogs and influencer videos often claim anti-inflammatory or antimicrobial benefits, but they don’t provide much evidence.
Experts say that’s because there’s not much science to support these claims. “Most evidence for castor oil’s anti-inflammatory benefits comes from small-scale animal or lab studies and anecdotal reports, so these claims are not conclusively proven in humans,” said Andersen.
He added that, while castor oil does have some mild antimicrobial properties, it shouldn’t replace medical treatments.
Castor oil for constipation
Of all its uses, castor oil’s role as a laxative is the one most supported by research. It’s FDA-approved as a stimulant laxative for occasional constipation. “Castor oil’s main active ingredient, ricinoleic acid, is broken down in the gut and activates prostaglandin receptors, causing intestinal muscles to contract and push stool out,” explained Andersen.
It works well, but experts warn it’s best used only for short-term relief under medical supervision because it can cause cramping, diarrhea and dehydration. And if you’re pregnant, avoid it altogether since it can trigger uterine contractions.
Should you use castor oil?
Castor oil has some proven uses, like relieving occasional constipation and helping moisturize dry skin. But many of the buzzy claims online don’t have solid science behind them.
Our experts all agree: Before using castor oil on your body or in your wellness routine, talk with a healthcare provider (HCP). “It’s very important to seek medical advice before using castor oil for health purposes,” said Andersen.
Your HCP can help you figure out if castor oil is right for you and suggest products that might be safer or more efficient.
Related Articles Around the Web
22
09, 2025
Fly Flexible: Expert Yoga Solutions for Stiffness and Stress
By Cathy Madeo
A few mindful moves can ease stress, boost circulation, and help you feel reset once you land.
Travel can be exhausting and throw us off schedule, just when we want to feel our best. We often go on vacation hoping to reset, only to return home even more tired than when we left. It’s no wonder traveling comes with many obstacles. Do any of these sound familiar?
● Anxiety from fear of flying
● Headaches and fatigue are caused by dehydration from the low humidity in airplanes
● Fluid retention in the legs and feet caused by cabin pressure and long periods of sitting
● Nausea from motion sickness
Tips to Combat Travel Stress
Here are some simple ways to combat the travel struggles we’re all so familiar with:
At The Airport
Breathing Exercises:
Why: If you’re at the airport feeling stressed or anxious about flying, this simple breathing exercise can tap into your parasympathetic nervous system in as little as two minutes.
Try it: Breathe in for a count of four, out for a count of six. Do this for at least two minutes.
Walking:
Walking is one of the best ways to keep the blood flowing and our joints mobile. You might feel tired and tempted to sit down, but fatigue is often caused by lack of sleep or dehydration. Drink water and take your steps!
Try it: If you have a layover, instead of sitting in the waiting area, use the time to walk.
Calf Raises:
These help prevent fluid retention in your ankles and legs.
Try it: Shift your weight to the balls of your feet and lift your heels off the ground. Set your heels back down. Repeat several times.
On The Plane
Seated Cat/Cow
Loosens the spine and helps combat hunched posture.
Try it: Place your hands on your thighs, inhale, extend your spine; exhale, tuck your chin in toward your chest, and round your spine. Repeat a few times.
Seated Twist
Stretches the chest and lower back, which both get tight from prolonged sitting.
Try it: Exhale, turn your chest to the right, rotate your spine, and inhale to release. Switch sides.
Seated Figure-Four
Relieves sciatica and stretches tight hips.
Try it: Place one ankle on top of your opposite thigh in a figure four position. Fold over your legs to release your lower back.
Pro traveler tip:
Set a timer for every hour. Get up, stretch, or walk the aisle if the seatbelt sign is off. Before you sit back down, do 15-20 calf raises to keep circulation flowing.
Post-Travel Yoga Routine
Undo stiffness from long travel days with these six simple yoga poses:
Low lunge
Opens tight hip flexors and resets posture after sitting.
Try it: Step one foot forward, lower your hips, and reach your arms overhead.
Pigeon Pose
Relieves sciatica and low back stiffness.
Try it: Rotate your front leg away and bend the knee, lower pelvis, and extend the opposite leg back, fold over your bent front leg.
Lizard Lunge
Stretches the groin, inner thigh, and hip flexors.
Try it: From a lunge position, heel-toe your front foot as wide as your mat and lower your hips, release your forearms to the ground, reach your chest and head forward.
Sphinx Pose
Stretches the front body, chest, and hip flexors.
Try it: Lie on your belly and prop your body up on your forearms, drawing your chest forward.
Puppy Pose
Stretches under arms, chest, and extends spine.
Try it: From a table-top, walk your hands all the way out until your head or chest reaches the ground, keeping your hips stacked over your knees.
Legs Up The Wall
Improves circulation.
Try it: Lie on your back, straighten your legs up against a wall.
Even small movements can make a big difference when traveling! A few simple practices can keep your body open, your circulation flowing, and your mind calmer, so you can actually enjoy your trip and feel better coming home.
About the author
Cathy Madeo is a yoga expert and founder of Cathy Madeo Yoga, a global online yoga school educating and empowering thousands of yoga students and teachers worldwide with her online courses and Yoga Teacher Trainings. You can learn more at https://www.cathymadeoyoga.com/ and follow her on Instagram @cathymadeoyoga
Photographer credit Irving Martinez https://lookitsirving.com/
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
22
09, 2025
The MIND Diet: Protection Against Alzheimer’s Disease (AD)
A new diet, known as the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay), could significantly lower a person’s risk of developing Alzheimer’s disease, according to a paper published online for subscribers in March in the journal Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association. Researchers found that people who followed the diet closely had a 53 percent lower chance of developing Alzheimer’s, and those who only moderately adhered to the diet still lowered their risk of developing the devastating brain disease by 35 percent.
Alzheimer’s disease is an incurable, progressive degenerative disease of the brain. It is the most common form of dementia, a broad term for the deterioration of brain function which results in loss of memory, reduced language skills and behavioral and emotional problems.
Morris, a Rush professor, assistant provost for Community Research, and director of Nutrition and Nutritional Epidemiology and her colleagues have developed the MIND diet based on information that has accrued from years’ worth of past research about what foods and nutrients have good, and bad, effects on the functioning of the brain over time.
Blueberries are one of the more potent foods in terms of protecting the brain
The MIND diet has 15 dietary components, including 10 “brain-healthy food groups” — green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine — and five unhealthy groups that comprise red meats, butter and stick margarine, cheese, pastries and sweets, and fried or fast food.
The MIND diet, advices a person to eat
- Three servings of whole grains
- A salad
- One other vegetable every day
- A glass of wine
- Snack most days on nuts,
- Have beans every other day
- Eat poultry and berries at least twice a week
- Fish at least once a week.
One should limit the intake of the designated unhealthy foods, especially butter (less than 1 tablespoon a day), cheese, and fried or fast food (less than a serving a week for any of the three), to have a real shot. The longer a person eats the MIND diet, the less risk that person will have of developing AD.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
19
09, 2025
Biosimilars: Better Access to Advanced Medicines
The term “biosimilars” sounds like something straight out of a science-fiction novel, but luckily they’re real advances in medicine. But, to better understand them, we must first understand a type of medicine called biologics. So, let’s back up.
Most medicines people take are small molecule drugs, which means they have a simple chemical structure and are relatively easy to make. They include many common medications like aspirin and antibiotics.
Biologics are a different, newer type of medicine that are made of large, organic macromolecules, usually proteins. They’re much more complex than small molecule drugs. Examples of biologics are immunotherapy to treat cancer, stem cell therapies for a variety of complex conditions and vaccines to prevent infectious diseases.
Understanding biologics
“Biologics are medicines made from living cells — think proteins like antibodies, hormones or enzymes,” explained Annie DePasquale, M.D., board-certified family medicine physician and founder at Collaborating Docs. “Traditional drugs (like most tablets) are small, chemically synthesized molecules that are identical batch to batch. Biologics are grown in living systems, so they’re naturally more variable and require extremely tight quality controls.”
Think of it this way: Each chemical is like a building block. Put a few blocks together in a certain way, and you get a small molecule drug. Anyone who has the same building blocks and puts them together in the same way can make an exact copy of the original. When this is done in the world of small molecule drugs, we get generic medicines. They’re exact copies of original, branded medications — just without the brand, which usually makes them less expensive.
Biologics are a lot more complicated. Instead of a simple structure made of a few dozen chemical building blocks, these macromolecules have thousands of pieces in a very complex arrangement. Making a biologic drug takes a lot more than clicking each piece into place. They’re organic compounds and have to be made in living cells, using DNA technology.
When you make a copy of a biologic to increase access to this therapy, you get a biosimilar, a therapy that is equally safe and effective to the therapy it copied. However, there are differences in structure. Think of it like baking bread. You can use the same ingredients and follow the same recipe, but each loaf of bread is a little bit different. The biosimilar copies of the biologic are not precisely identical to the originals, but they are very similar. Most importantly, they have the same safety and effectiveness.
From biologics to biosimilars
Generic medicines give us access to the same treatments at a lower cost. Biosimilars, like generics, make certain advanced treatments more affordable and accessible.
Biologics are very expensive. It might take over 10 years and cost billions of dollars to develop a single biologic. That cost gets passed on to patients and insurers. “Even after competition begins, biologics remain costlier to make than most pills, which is where biosimilars come in to help lower costs,” DePasquale said.
Biosimilars aren’t exactly cheap: They also take years to develop and still cost millions of dollars. But the total development cost is much less than an original biologic. So, they can be approved for use faster and with less expense. This cost reduction could help even out some disparities. People in historically marginalized groups, especially if they have public insurance, are less likely to fill their prescriptions for biologics. With more affordable biosimilars, more people can benefit from advanced medicines.
How biosimilars are made
iStock.com/Alernon77
Like biologics, biosimilars are made through a complex process using DNA technology.
First, the genetic code for a specific protein is inserted into living cells. These cells might be yeast, bacteria, plant or animal cells. The cells “read” the code like a recipe and then get to work producing large amounts of the protein. They’re like billions of tiny, organic kitchens. And they have high standards. The environment has to be strictly controlled so the conditions are right. Once the cells have created the protein, it is isolated and purified for use as a biosimilar medicine. These medicines can then be delivered to patients as injections or IV infusions.
Bioequivalent benefits
So, are biosimilars just as safe and effective as the original biologics? The answer is yes. “Biosimilars go through a rigorous FDA review using a ‘totality of evidence’ approach,” DePasquale said. “That includes analytical testing to show high similarity, studies of how the drug behaves in the body, immunogenicity assessments (risk of the body reacting to the protein) and at least one clinical study to confirm no meaningful differences.”
A biosimilar has to match the original biologic (called a reference product) very closely to be considered bioequivalent:
- It must be made with the same type of natural materials.
- It must match the reference product closely in molecular structure.
- It has to be just as safe to use.
- It has to provide the same treatment benefits.
- It has to have the same strength and dosage.
- It has to be administered in the same way.
The bottom line: Biosimilars have no clinically meaningful difference from the original reference product. They work the same way. They provide the same benefits. “In head-to-head comparisons, biosimilars perform equivalently to their reference products in the conditions they’re approved to treat,” said DePasquale. “Many patients have switched from a reference biologic to a biosimilar without any loss of effectiveness or new safety issues.”
What do biosimilars treat?
Biologics and biosimilars can treat “a wide range of conditions that [have a greater impact on] women or often arise in midlife,” explained DePasquale:
Biosimilars are advanced medicines, and they can mimic natural biological processes in the body. They target and bind to specific cells, interact with proteins, and block or trigger immune responses. So they’re very useful in preventing certain cells from doing the things that cause diseases to worsen or spread. With the lowered cost and increased access of biosimilars, more women can get the best possible treatment to live their best lives.
This educational resource was created with support from Sandoz.
From Your Site Articles
Related Articles Around the Web
18
09, 2025
Hormone-Smart Fat Loss, Diabetes Risk, and When Medication Support Makes Sense
If you’re exploring all the tools that can help you feel and perform better, you may also be researching clinically-supported options such as weight loss drugs from Canada alongside nutrition and training. Medication isn’t a shortcut, but for some women—especially those navigating insulin resistance or Type 2 diabetes—it can be a helpful adjunct to a solid plan built on protein-forward meals, strength training, daily steps, and cycle-synced recovery.
Why this matters for women’s health: multiple diabetes associations highlight that modest, sustained weight loss (5–7% of body weight) can improve glycemic control, blood pressure, triglycerides, sleep apnea symptoms, and quality of life. National diabetes organizations report that more than 1 in 10 adults live with diabetes and a large share have prediabetes, often undiagnosed. In Canada, diabetes organizations estimate over 11 million people are living with diabetes or prediabetes, while U.S. figures exceed 38 million with diabetes and many tens of millions with prediabetes. Across both countries, clinical guidance consistently points to nutrition, physical activity, and weight reduction as first-line therapy, with medications considered case-by-case—particularly when A1C targets aren’t reached with lifestyle alone.
How cycle-syncing pairs with diabetes-friendly nutrition
- Menstruation (Days 1–5): Many women notice lower appetite or nausea here; it’s a good time for iron-smart foods (lean beef, lentils with vitamin-C veggies) and softer fibers (oats, berries, cooked greens) to support regularity without bloating. Keeping protein 25–40 g per meal prevents muscle loss if training intensity dips.
- Follicular (Days 6–12): With energy climbing, you’ll likely hit your most consistent deficits now. If you wear a CGM for medical reasons, you may notice flatter post-meal curves when pairing protein + fiber + slow carbs (think salmon + quinoa + salad). Use the momentum to log 2–3 progressive lifts.
- Ovulatory (Days 13–16): Performance peaks. If blood sugars trend higher with intense intervals, pair sessions with pre-/post-workout carbs (banana, rice cakes, potatoes) and keep electrolytes on hand. Women often set rep or load PRs here—wins that increase adherence.
- Luteal (Days 17–28): The “craving zone.” Research summaries from diabetes associations note that sleep loss increases next-day hunger hormones and snack calories; luteal insomnia can make that worse. Practical fixes: PFV plates (Protein + Fiber + Volume), a planned 200–250 kcal treat, and a hard steps floor (8–10k). Many women find this removes the all-or-nothing swings that stall fat loss and glycemic targets.
Medication, appetite, and the “plan you can stick to”
- Post-meal walks (10–15 minutes). A widely recommended tactic in diabetes education because it blunts post-prandial spikes and adds painless NEAT.
- Fiber target: 30–40 g/day. Each additional 5–10 g/day is linked to better glycemic control and satiety. Think legumes, chia, ground flax, berries, rye bread.
- Breakfast protein (30–40 g). Front-loads satiety and can steady grazing later. Greek yogurt bowls, eggs + smoked salmon, tofu scrambles are easy wins.
- Two “anchor workouts.” Even during chaotic weeks, protect two full-body lifts—squats/hinges/pushes/pulls. Anchors keep your identity as a lifter intact and your
metabolism supported. - Sleep as a macro. Going from 6 to 7.5–8 hours can normalize hunger signals and
improve next-day food choices. Treat bedtime like an appointment.
A cycle-synced, diabetes-friendly sample day (Luteal phase)
● Breakfast: Protein oats (oats + whey/plant protein + chia + blueberries). Coffee, if you like, consider a small splash of milk vs. sweetened creamers.
● Mid-morning: Walk meeting—15 minutes outdoors.
● Lunch: Big PFV bowl: grilled chicken or tofu, roasted veggies, lentils, olive-oil vinaigrette; add pickled veg for crunch.
● Snack: Cottage cheese with pineapple or an apple + 1 tbsp peanut butter.
● Workout: 40–50 minutes strength (goblet squat, RDL, row, incline press, carries).
● Dinner: Shrimp stir-fry with mixed veg and jasmine rice or tempeh fajita bowl with beans
and peppers.
● Evening ritual: Screens dimmed, herbal tea, 10 pages of fiction. If a sweet tooth hits, take it inside the plan (e.g., 150–200 kcal frozen Greek yogurt bar).
PCOS, perimenopause, and thyroid notes
- PCOS: Prioritize strength training, protein at every meal, and carb timing (aim carbs around training) to leverage insulin sensitivity. Many women see steadier energy and fewer cravings with 30–40 g protein breakfasts.
- Perimenopause: Symptoms often disrupt sleep and recovery. Keep loads submax when sleep is choppy, but keep lifting; layer in magnesium-rich foods (pumpkin seeds, spinach, dark chocolate).
- Thyroid considerations: If you’re under medical care for hypothyroidism, weight loss may be slower; still, the PFV plate + strength + steps formula works—just give it a longer runway.
How to know it’s working (without obsessing over the scale)
- Waist or clothing changes over 2–4 weeks.
- Strength trend: you’re adding a rep or a kilo somewhere weekly.
- Energy stability: fewer afternoon crashes, better sleep.
- Glycemic markers (if you test): steadier post-meal readings and an A1C trend moving toward your clinician’s target across months.
Troubleshooting common roadblocks
- “I nail weekdays but lose the weekend.” Use one maintenance-calorie day and one light-deficit day instead of two unstructured days. Plan your social meal; walk before and after.
- “Cravings steamroll me pre-period.” Add +10 g fiber and +15–20 g protein daily during the luteal phase; pre-log a treat. Keep steps non-negotiable.
- “My strength stalls in luteal.” Maintain the movement pattern but take 10–15% off load or reps—you’ll protect momentum and avoid injuries.
- “Travel destroys my routine.” Anchor habits: protein at every meal, a 20-minute walk twice a day, and one hotel-gym session with goblet squats, rows, presses.
A compassionate close
Women’s bodies aren’t inconsistent—they’re cyclical. When your plan respects that rhythm, fat loss becomes simpler, steadier, and far more humane. Keep the cornerstones (protein, fiber, lifting, steps, sleep), steer with your cycle, and—if your clinician recommends it—consider whether medication support could help you stick to the plan you already believe in. Every habit above is compatible with diabetes-association guidance and designed to protect muscle, tame hunger, and support healthy blood sugars. Give the framework 8–12 weeks and track the quiet wins: how your clothes fit, how you move, and how you feel in your own skin.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
17
09, 2025
The Science of Slow Living: Why Doing Less Can Help You Feel More
In recent years, many Canadians have noticed that their daily lives feel more rushed than ever. For many people, this pace feels less like a choice and more like a routine that is hard to step away from.
Slow living is gaining attention as a meaningful way to rethink how time is spent. It is not about stepping away from responsibilities. Instead, it is about making intentional decisions that bring balance. The science behind slow living shows that when people create space in their day for mindful routines, the body and mind respond in positive ways.
This lifestyle offers an approachable path to living with more presence, enjoyment, and ease.
The Science That Supports Slowing Down
Studies show that taking time for slower routines helps maintain steady heart rate patterns and supports clear thinking. When the body is not rushed, it responds with balance. When the mind is not distracted, it can focus more effectively.
This does not mean that people need to change everything about their routines. It means that even a few slower choices during the day can have an impact. Reading for ten minutes before bed, preparing food without multitasking, or sitting quietly in a park are all examples of activities that encourage the body and mind to align with a slower rhythm.
Nourishment as a Mindful Practice
Food preparation and eating are central to slow living. Cooking at home, using fresh ingredients, and enjoying meals without rushing allows people to engage with food more fully. Studies show that preparing meals at home is linked with better nutritional outcomes because it encourages a variety of whole ingredients.
Many people are also becoming interested in exploring additional ways to support wellness alongside balanced meals. Some choose to add health-friendly supplements by brands like USANA Health Sciences to their routines. This can complement nutritious food while keeping the focus on mindful choices. What matters most is creating a pattern of nourishment that feels intentional and enjoyable.
The Value of Spending Time in Nature
Nature offers one of the simplest ways to practise slow living. Research shows that spending even a short amount of time outdoors helps maintain balanced body rhythms and supports overall feelings of wellness. Canadians are in a unique position to enjoy natural landscapes, whether that means walking in a local park, gardening in the backyard, or exploring the trails near lakes and forests.
Being outdoors allows the mind to reset from the constant demands of technology and schedules. Even in urban areas, finding a quiet bench, noticing seasonal changes, or tending to a balcony garden can create moments of connection. These small interactions with nature remind people to move at a slower pace and notice the details around them.
Simplifying Choices to Create More Ease
One of the foundations of slow living is reducing the number of small decisions that take up mental space. Research in behavioural science shows that people make an estimated 35,000 choices per day, and many of these decisions involve food, schedules, or digital activity. While these choices seem minor, they can add up and create what experts call decision fatigue.
Simplifying everyday choices helps create more room for focus. This might mean planning weekly meals in advance, choosing a small but versatile wardrobe, or organizing spaces so that items are easy to find. These actions reduce unnecessary decisions and leave more energy for meaningful activities. By making daily routines more predictable, slow living allows space for a steadier rhythm throughout the day.
Building Stronger Connections Through Intentional Time
Slow living also highlights the importance of relationships. Research from the Canadian Index of Wellbeing shows that social connections are directly linked to how satisfied people feel with their lives. When people spend time with family, friends, or their communities in intentional ways, it can create a sense of belonging and support.
Simple practices like enjoying meals together without distractions, scheduling weekly calls with loved ones, or participating in local events can nurture these bonds. The key is presence. Being fully engaged in conversations and activities, without multitasking, creates stronger and more lasting connections. In this way, slow living is not only about personal well-being but also about building supportive communities.
Finding Balance With Digital Technology
Technology has become an essential part of modern life, but it can also contribute to a sense of urgency. Canadians, on average, spend over 25 hours per week online, according to the Canadian Internet Use Survey. While technology offers many benefits, setting healthy boundaries with devices can help align with the principles of slow living.
Practical steps include turning off non-essential notifications, setting screen-free times during meals, or dedicating certain hours of the day to offline activities. Some people also find value in using apps that track screen use and encourage mindful breaks. These strategies do not require giving up technology but instead support a balanced relationship with it. Digital balance allows people to use technology as a tool while still creating room for slower and more intentional moments.
Small Steps to Begin Practising Slow Living
Adopting a slower lifestyle does not mean changing everything at once. Research on habit formation shows that making small, repeated changes is the most effective way to build lasting routines. Starting with one or two adjustments can make the process manageable and enjoyable.
Examples include beginning the day with five minutes of stretching, setting aside one evening per week for a phone-free family dinner, or taking a short walk outdoors during lunch breaks. These steps are simple, but they create a foundation for a slower rhythm. Over time, small choices begin to shape a lifestyle that feels more balanced. The goal is not perfection but consistency, which leads to steady and meaningful change.
Slow living is not about doing less. It is about choosing to do things with greater presence and intention. Research supports the idea that slowing down can help maintain balanced routines, support meaningful relationships, and create more time for activities that matter.
This approach can begin with simple actions like mindful meals, time in nature, or reduced digital distractions. It is a lifestyle that can be tailored to different needs, schedules, and preferences. The science shows that when people allow themselves to live at a slower pace, they open the door to greater awareness and enjoyment of everyday life.
By making intentional choices, anyone can begin to explore the benefits of slow living. It is not about stepping away from responsibilities but about reshaping routines so that life feels more steady, connected, and fulfilling.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
16
09, 2025
Facts About Asthma and Steroids
If you have asthma, you know how terrifying it is when an asthma attack makes it feel like the air has been sucked out of the room and you’re struggling to breathe.
But asthma attacks are not just terrifying, they can also be life-threatening for some people. And they’re a sign that your asthma is not being well controlled.
One common treatment option is anti-inflammatory drugs called corticosteroids, which have been a go-to treatment for asthma for a long time. They come in an inhaled and an oral form. If you’re using oral corticosteroids (OCS), you should know that there are risks, and you may need to talk to your healthcare provider (HCP) about changing your treatment plan.
What you need to know about oral corticosteroids
OCS are liquid or pill-form medications that suppress the immune system to reduce and prevent inflammation and swelling from acute asthma attacks or flare-ups and for some cases of severe asthma.
OCS are usually prescribed for five to seven days, which is also called a round or a steroid burst. And while OCS are effective in reducing symptoms, they can lead to side effects and serious health problems.
Side effects of taking oral corticosteroids short-term can include:
- Weight gain in the abdomen, face or neck
- Weak muscles
- Insomnia
- High blood sugar levels
- High blood pressure
- Swelling in lower legs
- Heartburn
- Nausea
- Irritability and mood changes
- Depression
- Anxiety
Side effects of long-term OCS use can include:
- High blood sugar levels/pre-diabetes
- Increased risk of cardiovascular disease
- High blood pressure
- Cataracts
- Glaucoma
- Thin skin
- Increased risk of infection
- Bone loss and osteoporosis
- Hormone imbalance
There are several asthma medications available to help decrease inflammation in the airways. OCS are different from other options because they affect the whole body and can lead to serious health problems.
Potential overuse of oral corticosteroids
Despite the health risks associated with OCS, research shows the medication can be overused and over-prescribed. One poll found nearly 8 out of 10 people with an asthma specialist received a prescription for oral corticosteroids from another HCP who wasn’t their specialist.
Although oral corticosteroids are effective and can help with severe or acute symptoms when necessary, excessive use of OCS may be a red flag that your treatment plan needs an upgrade.
So, how do you know if you’re possibly overusing steroid medications? According to newly released Global Initiative for Asthma (GINA) guidelines, two or more rounds of OCS in one year is a sign that your maintenance medications are not working well enough.
You should talk to your HCP about your treatment plan if you have any of these signs that your asthma is not well controlled:
- Using any amount of OCS to control your asthma, especially if you use two or more rounds in one year
- Taking a rescue inhaler more than twice a week
- Waking up at night because of asthma symptoms more than twice a month
- Refilling your rescue inhaler more than twice a year
- Experiencing changes in peak flow readings of more than 20%
Alternative options to OCS
GINA guidelines recommend reducing the use of OCS with safer alternatives. Alternative treatments to OCS for asthma can include:
- Inhaled corticosteroids (ICS): Corticosteroids delivered via inhaler or nebulizer device. ICS are not systemic and focus on the airways, which makes them safer to use than OCS and safe to use long term.
- Quick-relief medicines: Inhalable short-acting beta-agonists (SABAs) work fast to relax the muscles around your airways so you can breathe better. They provide relief within minutes but are not recommended for long-term use.
- Biologics: Biologics for asthma target specific cells or block specific molecules to prevent swelling inside the airways. The medication is given via injection or infusion.
- Controller medications: These daily preventives help control asthma symptoms by correcting underlying problems like excess mucus production and swelling. ICS are the most common type of controller medication, which can be combined with long-acting beta-agonists to help keep airways clear. Leukotriene receptor antagonist tablets are also controller medications and can help reduce the effects of inflammatory chemicals in the body.
Speak up about your increased symptoms
If you’ve taken OCS for an asthma flareup, attack or for increased symptoms more than twice in a year, talk to your HCP about your treatment plan. It’s also a good idea to make an appointment to see an asthma specialist if you don’t already have one. Then take a deep breath — you’ve got this.
This educational resource was created with support from Regeneron and Sanofi, a HealthyWomen Corporate Advisory Council member.
From Your Site Articles
Related Articles Around the Web
16
09, 2025
Can Hot Beverages Help with Healthy Aging?
I was on Instagram the other night and passed a reel showing a woman in a crop top. She didn’t speak. Subtitles scrolled over her midriff as she pursed her lips and wagged her finger at the camera. “Nobody ever guesses my age right,” she said. “Because I know these anti-aging tricks.” An arrow appeared on the screen pointing to below the reel to the caption. “#1. Drink hot lemon water.”
I didn’t read on because I felt annoyed by this woman who appeared to be no more than 22. But I was curious. I’d heard other people hype up lemon water as an anti-aging elixir, so I went to Google and typed “hot lemon water healthy aging” into a search. A long scroll of articles popped up, along with a ton of social media posts — all praising hot lemon water’s anti-aging effects.
As I poked around, I glimpsed other publications and social media posts claiming other hot beverages could help you age well, too. Tea. Coffee. Turmeric lattes. Was any of this hype worth buying into? Is the fountain of youth just a daily mug of bone broth best served hot? I consulted with two registered dietician nutritionists to get information I could trust.
Some hot beverages do have anti-aging benefits
Emily A. Callahan, MPH, RDN, founder of EAC Health and Nutrition, LLC, and member of HealthyWomen’s Women’s Health Advisory Council, is trained to have a skeptical eye. She’s all too familiar with the worrisome state Americans are in when it comes to nutrition. On the Healthy Eating Index, a tool that evaluates diet quality of the U.S. population, no age group has a score higher than 61 out of 100. That’s a D. Not failing, but close.
And the beverage industry, with its ever-growing array of drinks that are high in calories, sugar and saturated fats is, at large, only making us unhealthier. But Callahan recognizes that there are, in fact, some beverages out there that do boast benefits.
I spoke with both her and Lee Cotton, RDN, about eight non-alcoholic drinks often served hot that have health perks, particularly when it comes to healthy aging.
Lemon (or any fruit) and water
iStock.com/Thai Liang Lim
This combo is good for you because lemon is loaded with antioxidants, especially vitamin C. All fruits contain some type or combination of antioxidants, so you could mix any fruit with water and see benefits. “Antioxidants are important for health because they can prevent or delay cell damage from free radicals — unstable molecules that can damage DNA and prevent healthy aging. Antioxidants can counteract them,” Callahan said.
Tea (green, black, oolong)
iStock.com/webphotographeer
Various teas can help with healthy aging too. Green, black and oolong tea contain not only antioxidants but also potassium, which supports brain function and may help prevent heart disease. Cotton pointed to the benefits of green tea, specifically. “Research indicates it has anti-inflammatory properties that have been studied for cancer prevention,” she said. “There has been some recent research that green tea can help protect against cognitive decline.”
Coffee
iStock.com/EyeEm Mobile GmbH
A wealth of research, including UK Biobank, a long-term biomedical research project studying more than 500,000 UK adults, has found that people who drink coffee daily may live longer. Another long-term study of almost 50,000 women who were followed for 30 years found that drinking caffeinated coffee may help women age better and stay strong mentally and physically.
Callahan zeroed in on the fact that coffee has potassium — a good thing, but it also has a lot of caffeine and whether caffeine is definitively good for you, is not yet clear. We know it has antioxidant properties and, of course, can improve alertness in the moment, but Callahan is quick to point out that too much of it can cause heart palpitations and jitters. She recommended sticking to the FDA’s recommendation of no more than 400 milligrams of caffeine per day.
Turmeric lattes
iStock.com/Maridav
Turmeric lattes are becoming popular and it looks like there’s some health merit to the fad. “They provide an antioxidant boost and anti-inflammatory benefits,” Cotton said. “[But] always consult with your healthcare practitioner because it does have some medication interactions.” Also, too much of a good thing is too much. Overdosing on turmeric can cause some serious side effects.
Hot chocolate
iStock.com/Rocky89
Cocoa is loaded with antioxidants, so hot chocolate can provide a little anti-aging boost (the darker, the better), but beware the excess sugar may cancel out the benefits. “Don’t drink hot chocolate everyday, unless it’s your only added sugar,” Callahan said.
Apple cider
iStock.com/bhofack2
Hot apple cider is a fall and winter favorite, and it has its anti-aging benefits, too. “It contains potassium, fiber and vitamin C,” Cotton said. But this is one of those healthy beverages that can easily turn unhealthy because of all the sugar, so drink mindfully and in moderation.
Steamed milk and non-dairy milk
iStock.com/Narong KHUEANKAWE
Both cow’s milk and many non-dairy milks (soy, almond, oat, hemp, rice) contain calcium, which is crucial for bone health. “Calcium is lacking in most of our diets. So it’s beneficial to promote that intake,” Callahan said. “For women, osteoporosis is more common, so that calcium is important to get — especially in our teens and 20s when the foundation for our bones is laid down.”
Bone broth
iStock.com/Madeleine_Steinbach
Bone broth is all the rage these days, and though it’s a good source of protein and collagen, and contains small amounts of calcium, magnesium and phosphorus, it’s not — according to what science currently knows about it — an anti-aging miracle drink. “Popular claims about bone broth’s benefits for relieving joint pain, firming skin, improving digestion or strengthening bone are not supported by robust evidence at this time,” Callahan said. “That doesn’t mean that those benefits don’t exist, we just don’t have enough high-quality evidence to know with any certainty whether they do or do not. We also don’t know how much a person would need to drink to experience any benefits that exist.”
Temperature doesn’t matter — and the real benefit with all these drinks has nothing to do with nutrients
Some people prefer these drinks hot, while others prefer them cold. You do you! Whether enjoying them hot or cold, you’ll reap the anti-aging benefits (however big or small) of these beverages. That said, if you’re drinking kombucha, which we left off the list specifically because drinking it hot is a no-no, keep it cold. “Drinking kombucha heated at 115 degrees or above could damage or kill beneficial bacteria or yeasts, so that would not be a good thing,” Callahan said.
Finally, while all these drinks have their health perks (some more than others), it’s worth noting that the best and biggest purpose they serve isn’t healthy aging — it’s hydration, plain and simple.
“The body has requirements for water and the eight cups of water a day is a myth,” Callahan said. We actually need a lot more. The U.S. National Academies of Sciences, Engineering, and Medicine found that the adequate amount of water intake is about 11.5 cups (2.7 liters) a day for women.
“That seems like a lot, but remember, it doesn’t all have to be from water,” Callahan said. Every little bit of hydration you get counts. “It can be from coffee, tea, juice, fruits, vegetables, soups, oatmeal and even pasta.”
So I guess I’ll keep on sipping lemon water — but I’ll take mine on ice.
From Your Site Articles
Related Articles Around the Web
16
09, 2025
Weight Loss Hurdles Unlocked: Practical Tips from Real People’s Transformations
Do you ever catch a glimpse of yourself in the mirror or look at a photo and realize the image in your head no longer matches what you see? Maybe you’re staring at a closet full of clothes that no longer fit, wondering how your body became a stranger overnight. You’re not alone. I was there too—staring down nearly a 100-pound surplus that had crept up like an uninvited guest who wouldn’t leave. My weight loss journey wasn’t a straight path; it was an obstacle course of plateaus and slip-ups. But here’s the good news: every hurdle has a hack, and every story (mine included) proves it’s possible to leap over them.
Deb Levine lost 55 lbs. after an unexpected discovery that she was diabetic. When her eyesight suddenly improved dramatically, her eye doctor urged her to report it to her primary care physician, suspecting diabetes or something even worse. Once diagnosed with diabetes, with her blood sugar regularly in the 200s, Deb began her quest to reclaim her health. She drank lots of water and ate small snacks several times a day, aiming for 100 calories with 10-15 grams of protein and under 15 grams of carbohydrates, spaced 2-2.5 hours apart to allow her blood sugar to stabilize. For main meals, she stuck to 5-7 ounces of lean protein and vegetables while increasing her activity. Deb shares that even walking for 5-10 minutes after a meal, often with her beloved Bernedoodle, Reggie, made a difference. Today, Deb routinely aims for 10,000 steps daily and attends Barre fitness classes three times a week.
Deb shares that one of her biggest hurdles was mindless eating. She soon realized that a handful of anything, even healthy options, could add up and derail her weight loss efforts. Deb’s hack? Eat intentionally! She learned that planning snacks and meals, and pre-planning flexible indulgences, kept her on track. Mindless grazing, regardless of how healthy the choice, was a surefire way to stall progress. To combat sweet cravings, Deb used a unique trick: eating pickles and drinking water. She told herself that if she still wanted the treat afterward, she could have it, but the tangy trick always worked!
After learning she was prediabetic and had high blood pressure, Laurie Bono began her journey to lose 53 lbs. and reclaim her health and energy. Laurie started with Zepbound. After losing 25 lbs., she began strength training, which she describes as one of the best decisions of her life. Laurie acknowledges that without her initial weight loss, she might not have had the confidence to join a strength training class. “I started using Zepbound as a tool, and in addition to vastly improving my fitness activity, I fully embraced changing my eating habits,” she says. One of her biggest challenges was the perceived pressure to drink alcohol and eat at social events, including her daughter’s recent wedding. While she didn’t feel she had a problem with alcohol, Laurie realized she felt better without it. Her strategy for handling peer pressure like “Come on, it’s only one drink” is to decide in advance whether she wants a cocktail, owning her decision rather than letting expectations sweep her away.
Fending off a ferocious sweet tooth was another hurdle in Laurie’s journey. Desserts were a significant factor in her initial weight gain. To tackle this, she swapped her beloved Brigham’s Ice Cream for Yasso Bars, finding a treat that satisfied cravings without undoing progress.
Awareness is key to her success: knowing her favorite ice cream is in the freezer would tempt her, but having a healthier option keeps her on track without feeling deprived.
Amy Kukta shed an incredible 93 lbs., but acknowledges her journey toward a healthier weight and active lifestyle was far from linear. Several years ago, Amy realized she needed real change and began paying closer attention to her food choices. When the pandemic hit, working from home—away from the office food culture of pizza, cupcakes, and desk candy—gave her a much-needed reset. After being diagnosed with spondylolisthesis and exhausting non-surgical options, Amy underwent spinal fusion. During recovery, she followed her doctor’s advice to walk three times a day for at least 30 minutes and soon found herself walking six miles daily!
Amy also overhauled her nutrition, aiming to fuel healing and fat loss without feeling deprived. She ramped up protein with nutrient-packed staples like sardines, egg whites, low-fat cottage cheese, and fat-free Greek yogurt. She ditched calorie-heavy creams and cheeses, opting for lighter swaps that still satisfied cravings.
Stress, Amy admits, played a major role in her weight loss struggles. When caring for ailing parents, feeling physically and emotionally drained, she leaned on food and alcohol to cope. Realizing that eating to manage stress, sadness, boredom, or celebration wasn’t the answer, Amy now walks off stress when it creeps in. Keeping her hands busy with a fidget toy or stress ball also helps prevent snacking. Another key to her success was prioritizing sleep, which she found instrumental in managing stress.
Amy’s love of sweets, ever-present at social gatherings, holidays, and celebrations, was another challenge. Her strategy? Mindful eating. By focusing on macros, prioritizing protein, reducing portions, sharing desserts, and staying within her calorie range, Amy found balance. Her guiding philosophy? “Treat every day as a fresh slate of choices—because staying mindful isn’t just smart; it’s the secret that turns good intentions into lasting success.”
As we’ve journeyed through the inspiring stories of Deb, Laurie, and Amy, who turned their “oh no” moments into “oh yes” victories, it’s time to share my own chapter. My “aha moment” came after being body-shamed by a mean-spirited day spa receptionist when a one-size-fits-all robe didn’t fit me. Despite countless failed attempts to lose weight, this was my defining moment. No more half-hearted promises. I declared war on the unwelcome weight. My strategy was to emulate a fit person’s habits: I started weight training, drank protein shakes, and crafted a diet of lean proteins, leafy greens, and complex carbs to keep me fueled and on track. I kept learning and tweaking as I worked my way down the scale, but hurdles love to pop up unexpectedly.
Hair and make up by Janeen Jones.
First up: the saboteurs. Not just the siren call of “just this once” or “one bite won’t hurt,” but curveballs from my inner circle, like a well-meaning (or not-so-well-meaning) friend cooing, “C’mon, live a little—you’re no fun anymore!” I learned not to dwell on their motives but to politely and persistently hold my ground. Eventually, my circle realized their efforts to tempt me were futile.
Then there was the trickiest foe: success itself. I call it “the comfortables”—that cozy trap where early wins make you think, “Hey, I’ve got this!” and suddenly you’re slacking like it’s optional. For me, it hit hardest on weekends. I’d stick to the plan all week, then splurge a bit, only to watch the scale yo-yo. I learned the hard way that moderation is for maintenance, not momentum.
Styled by Dianna Bedrosian.
Don’t let past failures be a roadblock. It doesn’t matter how many times you’ve tried to lose weight. I felt like I’d done every diet from Atkins to Weight Watchers. It’s okay to take your hundredth first step!
Here’s the plot twist no one warns you about: no matter how many hurdles you clear, there’s no finish line in this marathon. Even now, years after hitting my goal and keeping nearly 100 pounds off, I’m still the vigilant gatekeeper of my choices. A few careless meals, and those pounds start whispering about creeping back. It’s a humbling reminder that consistency and awareness are lifelong sidekicks. My advice? Don’t let past failures define you. My hundredth “first step” was the charm.
These real-life success stories all whisper the same truth: weight loss isn’t a linear journey, but success hinges on facing inevitable hurdles with grit and grace. Every great transformation starts with a single, sincere step—whether it’s your first or your hundredth. You can rewrite your story, one fueled-and-fabulous step at a time.
About the author:
Charlene Bazarian is a fitness and weight loss success story after losing 96 pounds. She mixes her no-nonsense style of fitness advice with humor on her blog at Fbjfit.com and on Facebook at FBJ Fit and Instagram at @FBJFit.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.